Running long distances a couple times a week or shorter distances more often?

[Anonymous]

OP, good for you for running! Please ignore the snobby posters. 13 min/miles is great. Personally, I would see if you can work up to 3 miles, 3 times per week.

You want to be running most of your runs at a moderate pace. A good test is whether you can say 4-5 words between breaths. If you're working too hard (and you can't say 4-5 words) that you are working in too high a heart rate zone. You will see greater improvements over time if you can slow down to an easier pace. I know that sounds counter-intuitive.

Now, that said, once you're ready, if you want to see improvements in your speed, you can incorporate some speed intervals. To start, I would add in one minute burst of speed (speed, not sprint) and then walk for 1-2 minutes after.

Just keep at it. Like another poster suggested, plan to take a day off between runs (you can cross train or lift).

Signed,
A runner who would love to quit her day job and coach new runners